Spring Onion Benefits, Types, Nutrition Value and More

Spring onion, also known as salad onions or green onions, belongs to the “Allium” family and is closely related to garlic, shallots, and onions. Green onions have also attracted various kitchens across the globe, especially the continental and Chinese. It has long green leaves with tender white bulbs.

These spring onions make stir-fry and salads look unique and delicious. You can find it in sauces, dips, salsa, sizzlers, etc. It makes your dish look and taste good and offers many health benefits. We will see its health benefits, nutrients in green onion, and spring onion vitamins in detail in this blog.

Nutrients and vitamins in spring onions

Nutrients and vitamins present in spring onions are phosphorus, magnesium, folate, calcium, vitamin A, k, c, and vitamin B2, and a fair amount of fibre. These are also very low in carbs, fats, and calories. They are also rich in antioxidants, quercetin, and sulfur-rich compounds. Other nutrients in green onions are chromium, copper, and thymine.

Spring Onion Nutrition

One cup of spring onion (chopped) is almost 54 grams. According to RDA (Recommended daily allowance), the macronutrients in spring onions are:

• Energy: -14 calories
• Carbohydrate: -3 g
• Protein: -0.9 g
• Fibre: -1.3 g
• Fat: -0.1 g

Types of Green Onions

The 5 main types of green onion include:

1. Scallions: Scallions or spring onions are slender with long green leaves and small white bulbs. These are often used as a garnish for salads, soups, and various dishes due to their mild, fresh flavour. One of the notable spring onion benefits is its ability to reduce digestive and intestinal disorders. The fiber and probiotic content help eliminate toxic waste, improve digestion, and enhance mineral absorption.
2. Welsh Onions: Welsh onions or bunching onions, are long and slender, similar in appearance to scallions but typically larger. These green onions are commonly used in stir-fries, omelettes, and as a topping for baked potatoes. Their mild onion flavor makes them versatile and suitable for many dishes, especially those that benefit from a subtle onion taste without the sharpness of regular onions.
3. Leeks: Leeks are larger green onions with white stems and dark green leaves. They have a thick, cylindrical shape. Leeks are popular in soups, stews, and quiches. They offer a distinctive mild onion taste that becomes sweeter and more flavorful when cooked. Leeks are often used in recipes where their texture and mild flavor can shine, such as in vichyssoise or leek and potato soup.
4. Chives: Chives are very thin, hollow, and bright green. They grow in small clumps and are known for their delicate appearance. These green onion are typically used as a garnish for baked potatoes, omelets, and salads. They have a delicate, onion-like flavor that is less intense than other green onions, making them ideal for adding a subtle hint of onion without overpowering the dish.
5. Egyptian Onions: Egyptian onions are unique in that they form clusters of small bulbs at the top of the stem. These are also known as “walking onions” because the bulbs can fall and start new plants. These green onions can be pickled, used in relishes, or as a unique garnish. They have a mild, sweet taste that is different from the typical sharpness of other onions, making them a delightful addition to various dishes, especially those that benefit from a sweet onion flavor.

Properties of Spring Onion:

Green onions, or onion leaves, may exhibit the following properties:

1. Green onions might act as antioxidants.
2. They might have anti-cancer potential.
3. They might be anti-microbial.
4. Green onions might have cholesterol-lowering activity (anti-hyperlipidaemic).
5. Green onions might help lower blood sugar levels (anti-diabetic).
6. They might be anti-inflammatory.
7. Onion leaves might be helpful for asthma (anti-asthmatic).

How to Use Spring Onion?

Spring onions are used in various forms across different cuisines. Here are some common ways to use them:

1. Salads to add a fresh, crunchy texture
2. Green chutneys for an extra zing
3. Indo-Chinese dishes like fried rice, noodles, and manchurian
4. Sautéed with tomatoes, garlic, and ginger to form the base for various curries
5. Bhajis and Pakoras
6. Added to South Indian soups like rasam for added flavor
7. Manchow Soup
8. Stuffed into dough to make spring onion parathas
9. Mixed with spices and stuffed into kulchas or naans

Spring Onion Benefits for Health

1) Spring onion benefits in maintaining blood pressure

As we discussed above, it is rich in sulfur-containing compounds. These sulfur compounds are outstanding in maintaining blood pressure. Hence, people suffering from blood pressure can start adding green onions to their diet. Just make sure you are not using much salt while cooking this vegetable if you are dealing with hypertension.

2) It benefits in improving immunity

As discussed above, it is also rich in vitamin c. This vitamin c is very essential in boosting immunity. It even helps in building WBC (White blood cells), which fights against infection. This vitamin C also has antibacterial properties, making spring onions combat diseases like cough, flu, and cold. The only thing we need to take care of is to consume spring onions immediately as vitamin c is highly volatile, so some vitamin c gets lost if we keep it for too long in the air. Salads like vegetable salad with spring onion and sprout spring onion salad are best to benefit from vitamin c.

3) Spring onion benefits in coping with Diabetes

Again, the sulfur compound and antioxidant quercetin present in it helps in maintaining blood sugar levels. It helps in increasing the production of insulin. Hence, diabetic patients can add it to their diet in many ways.

Also, Read- 13 Fat rich foods that are Super Healthy.

4) Spring onion benefits in reducing the risk of cancer

The antioxidant and sulfur compound in it helps the body eliminate harmful free radicals, which are mainly caused due to pollution, internal body mechanisms, and stress.

5) Spring onion benefits in preventing stomach complications

The fibre present in it should be credited for this. Whether you eat it raw or cooked, it will help your digestive system work like wonders. So, incorporate them into your diet without any concern.

6) Benefits of keeping your heart healthy

It also helps in lowering the cholesterol level in the body. The vitamin C present in them also puts you at less risk of getting heart disease. Research has proven that vitamin c helps reduce inflammation and relaxes the blood vessel that carries blood to the heart, thus protecting the heart from the onset of heart attack or stroke.

7) Benefits in improving skin health

The vitamin c present in spring onions is the nutrient that helps in collagen synthesis in the body. This collagen is essential to maintain skin elasticity. It also provides the necessary smoothness to the skin and even helps in preventing wrinkle formation.

8) Help with weight loss 

Being very low in fats and calories, spring onion or green onion are considered weight-loss vegetables. Also, the fibre in them gives you the feeling of fullness, due to which you do not eat much, and it promotes weight loss.

9) It benefits eye health

It is an excellent source of vitamin A and antioxidants, which play an essential role in keeping the eye healthy and helps in preventing the loss of vision.

10) Benefits in building bone health

Research has shown that eating 3 spring onions every day can fulfil the vitamin K requirement of the body. This vitamin k is essential for blood clotting and bone health. Studies have shown that people who consume green onions have decreased risk of osteoporosis.

Some healthy spring onion recipes

Spring onion curry:-

1. In a heated pan, add 1 bunch of finely chopped spring onion (white part) and 1/2 tsp of kalonji and saute for 1/2 min over high flame.
2. Add 1 tsp. of ginger garlic paste. 1 chopped onion, 2 chopped tomatoes, 2 chopped green chillies, and a pinch of salt reduce the flame and cook till the tomatoes are soft and mushy.
3.  Add 2 tsp. of coriander powder, 1 tsp. of red chilli powder, 1/2 tsp. of turmeric powder, and mix well. Then add 2-4 tablespoons of water and cook for 2 minutes.
4. Now add the green part of the spring onion, salt, and mix. Again, cook it for 2-3 minutes.
5. Add 1/4 cup of water and close the lid of the pan and cook for 4- minutes.
6. Now add garam masala powder according to your taste, mix and serve. 

Thai prawn, spring onion and ginger stir-fry

1. Take 200 grams of prawns in a bowl. Add 3 crushed garlic cloves, 1 chopped chilli,1 tbsp castor sugar, and 1 bunch of coriander stalks in a mixer, and grind. Add 3 tbsp. of fish sauce and 1 tbsp. Lime juice, then marinate the prawn in this.
2.  Then in a wok, add 1 tbsp. oil and heat it, add 8 chopped spring onions and 3 inches ginger and sauté for 1 min. Add 1 tbsp soy sauce,1 red pepper (chopped), and 1 tsp of black pepper and sauté.
3. Then add some prawns in some oil and toss them for a few min until the prawns turn pink. Add the remaining marination and mix, then add the stir fry of spring onion and ginger over it and serve hot.

Conclusion

It not only makes your dish look attractive but offers many nutrients with it.

For the all latest coupons and offers on medicines, follow us on Instagram and Facebook